See below for the 23.2A and 23.2B CrossFit Games Open Resources
Attacking the CrossFit Open with an Unconquerable Mindset
23.2A & 23.2B Tips & General Strategy
Shuttle Run Tips Video with Coach Holden Rethwill
CrossFit Invictus Open Tips 23.2A & 23.2B Blog
AM Session – Deep learning for Open Event
A.
10 minutes of low-intensity Bike Erg or Jogging @ 70%
and then …
Inchworm Walk + Scap Push-Up + Press Up x 5 reps
Alternating Reverse Lunge with stretch x 10 reps
Alternating Lateral Lunge x 10 reps
Plank Walk x 20 seconds
and then …
Two sets of:
2 minutes of Bike Erg @ 60-65% Effort
10 Push-Ups
Finish with. . .
3-5 Sets of:
30 Seconds of Bike Erg @ 90+%
60 Seconds Rest
B.
Empty Barbell Movement Primer
Three sets of:
Overhead Squat x 5 reps
(use a progressively narrower grip for every set)
Rest as needed
Followed by…
Two sets of:
Front squat x 5 reps @ 2210
Rest as needed
Followed by…
Two sets of:
1+1/4 Front Squat x 5 reps
Rest as needed
Followed by. . .
Build to 60-70% of Predicted 1-RM Thruster
C.
Three rounds at ascending effort of:
3 Inch Worms
4-6 Strict Pull-Ups
6 Shuttle Runs
D.
At Game Pace:
5 Burpee Pull-Ups
10 Shuttle Runs (1 rep = 25 ft out/25 ft back)
10 Burpee Pull-Ups
10 Shuttle Runs (1 rep = 25 ft out/25 ft back)
Rest 60 seconds then. . .
1 Thruster @ 60-70% of Predicted 1-RM Thruster
Cool Down
10-15 minute aerobic flush on machine of choice
PM Training Session – Open Event
A.
10 minutes of low-intensity Jogging @ 70%
Start the clock and …
Leg Reach x 16 reps (8 per leg)
Banded Tricep Stretch x 45 seconds per side
Bent Over DB Reverse Flies x 20 reps (use very light weight)
At the 5:00 mark, complete:
Upper Body Warm-Up
At the 8:00 mark, complete:
Two sets of:
Run x 2 minutes
Banded Good Morning x 30 reps
Strict Pull-Up x 5 reps
Two Sets of:
4 Shuttle Runs @ 85-90%
4 Burpee to Pull-Up Bar (just touch – NO PULL-UP)
4 Shuttle Runs @ 85-90%
60 Seconds Rest
B.
Two sets of:
3-5 Clean-Grip RDL
3-5 Front Squats
3-5 Press
3-5 Push Press
3-5 Thrusters
*Set 1 – Empty Barbell
*Set 2 – 65-95/35-65 lbs
Followed by. . .
Build to 75-80% of Predicted 1-RM Thruster
C.
At Game Pace:
3 Burpee Pull-Ups
5 Shuttle Runs
3 Burpee Pull-Ups
5 Shuttle runs
Rest 60 seconds then. . .
1 Thruster @ 60% of Predicted 1-RM Thruster
Rest 5-10 minutes and then . . .
“CrossFit Games Open Event 23.2A”
Complete as many rounds and reps possible in 15 minutes of:
5 Burpee Pull-Ups
10 Shuttle Runs (1 rep = 25 ft out/25 ft back)
*Add 5 burpee pull-ups after each round.
“CrossFit Games Open Event 23.2B”
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-Rep-Max Thruster (from the floor)
110 and 205
23.2A – 111 reps RX.
23.2B – 165# Thruster (95% of lifetime 1RM). Failed 170#
Super proud of myself on this. I paced myself and strategized what I wanted my goals for each to be (to make it to the round of 25 and to get above 90%). Training has definitely helped ????
23.2 part 1- 105 reps
23.2 part 2- 95/105/115/120. Attempted 125 twice, no rep. 120 it is! New max for me! My old was 105lbs!
I was so excited to see this workout, considering all the shuttle run practice we’ve been doing!!!
23.2A: 144 reps
23.2B: 235 lbs
23.2A – 168
23.2B – 201; failed at 206
160 and 285 failed the 301 thruster